vendredi 16 janvier 2015
Weight loss:On your marks, get set, go
These quick and healthier breakfasts are an ideal way to start your day.
1. Muesli, fruit and low-fat yoghurt No-added-sugar muesli is a great high-fibre breakfast option, while added fruit
will count towards your 5 A Day and
low-fat yoghurt provides calcium and
protein.
No-added-sugar muesli 40g = 141kcal
Low-fat yoghurt 125g = 81kcal
Medium-size banana = 108kcal
Grand total = 330kcal
2. Wholegrain breakfast cereal with
semi-skimmed milk
Wholegrain breakfast cereals are
a good source of fibre. Choose a
breakfast cereal that has been fortified
with vitamins and minerals.
Two Weetabix = 117kcal
Semi-skimmed milk 200ml = 103kcal
Grand total = 220kcal
3. Boiled egg with wholemeal toast
and reduced-fat spread
Eggs are a good source of protein,
minerals and vitamins. Choose
wholegrain or wholemeal bread.
1 large egg = 78kcal
2 thin slices of toast with reduced-fat
spread = 206kcal
Grand total = 284kcal
4. Grilled mushrooms and tomatoes
on a wholegrain bagel
Grilling is a quick and healthier way
to cook and mushrooms and tomatoes
count towards your 5 A Day.
Wholegrain bagel = 260kcal
4 large mushrooms = 20kcal
1 large tomato = 33kcal
Grand total = 313kcal
- Porridge – the breakfast hero
When you’re trying to lose weight, learn to love porridge! Oats are
low in calories and a good source
of fibre, making you feel fuller for
longer. Make it with semi-skimmed
milk and top with a tablespoon of
dried fruit, such as raisins, to get
one of your 5 A Day.
Porridge oats 40g = 182kcal
Semi-skimmed milk 150ml = 78kcal
Raisins 30g = 90kcal
Water 150ml = 0kcal
Grand total: 350kcal
- Filling cereals full of fibre
fill you up and keep you
feeling full for longer. If you
need extra sweetness, add a
chopped banana.
1 Wholegrain wheats
2 Wholegrain raisin wheats
3 Wholewheat biscuits
4 Wholegrain oat biscuits
5 Muesli (unsweetened)
6 Porridge oats (unsweetened)
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